F3 Knoxville

Am I my brothers keeper? Yes

Asylum
Workout Date: 10 Oct 2019
QIC: Abscess

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20x SSH
THA-THANG:

  • Mosey to Picketts Charge – run to each cone and do 3 Burpees x 8
  • Back to AO for RAW(Ratchet Approved Workout) 10 Stations were set up with coupons. AMRAPs while HIM carries Log up Baby Everest each him to complete two rounds
  • Mosey to tall hill next to the Dragon. Do 7s with BBS AND DIVEBOMBERS
  • Mosey back to AO

MARY: circle up on Six , do 3 American Hammers with jagged pills(protein powder containers filled with sand/water) pass to next him for three rounds, Lay on back w feet six inches and press jagged pills x5 4ct pass to next him for two rounds, tempo BBS X 10

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lesson learned from Cain slew Able Bible verse. We are our brother’s keeper. We all have responsibilities to watch out and help one another.
MOLESKIN:
Special prayer for Code Browns wife while running a 100 mi race. Pray for Iceman and his wedding Saturday
ANNOUNCEMENTS:
collect food for Second Harvest